Rob Murphy

Week starting Jul 13, 2014

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Location:

Salt Lake City,Ut,

Member Since:

Feb 11, 2010

Gender:

Male

Goal Type:

Other

Running Accomplishments:

I had some success in high school and college. Winner 1985 Rod Dixon Run 

Had a fair amount of success as a Masters runner for most of my 40s. 

Short-Term Running Goals:

Have fun, not get fat, stay fit.

Long-Term Running Goals:

 Keep running in some fashion.

Personal:

I teach AP European History and other courses at Alta High School. I coached the track and cross country teams at Alta for 16 years.

Married, two kids - Abby and Andy

My Twitter  @murphy_rob

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 1440.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
66.500.000.001.5068.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Just an easy recovery run around the neighborhood. 

World Cup on ABC or the CrossFit Games on ESPN???? I can't decide.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

Great night last night. Jake and Andrea came over for dinner and then Jon Allen spent the night after pacing at Hardrock this weekend. Jon lives in my old hometown of Greenville, SC so it was great to catch up on a lot of stuff. Good conversation.

10 miles in the gully at 6:30 am with lots of hard hills. First 100 of the summer on tap today according to weather.com.

PM: 4.25 on the treadmill. Then alternated pool, hot tub, pool.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.001.5011.50

AM: At cross country practice...

3.25 mile warm-up then 6 X 1/4 mile on the region xc course at Cottonwood Complex. We ran these along the fence line on the west side of the park which has a long, gradual downhill. The idea was to give the kids a little boost in working on some faster than race pace turnover.

My splits were 82, 80, 77, 76, 71, 68. Lots of fun. It's been years since I did a workout like this.

That's right, 68 on the last one!

Nice to have Kramer join us today. Abby did the workout with the girls and was a real trooper.

PM: Gym workout while Abby was swimming. 4 miles of eliptickling and 1.25 miles on the stair master on 14. Sweatfest!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 in 2:05 at Alta. Eleven campground loops!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest Day.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20 miles in 2:32 at Jeremy Ranch.

Hard run! Parked at Mormon Flats instead of the beginning of the dirt road as we normally do. I ran down to the end past the Richy Rich House and then turned left up (and I do mean up!) the paved road towards Big Mountain. I climbed for about 3.25 miles before I turned around and I averaged about 6:25 pounding back down. Good quad workout for Des News. When I got back to my car I was at about 13 miles and it was getting pretty warm. I hadn't had anything to drink so I slurped down some GU an "nuun electrolyte enhanced drink tabs" mixed with water. I won these at the 10k in Park City last week. Feeling a little rejuvenated, I ran 7 more miles with miles 16-18 in 12:30.

Super pooped now. Long run with many hills. I wish I had started an hour earlier.

This assures I won't be tempted to do Draper Days tomorow. I'll be there to cheer for Abby though.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM: One mile at the Draper Days 5k.

PM: Jogged to the gym and back. Heavy lifting/core in between.

So I read most of Matt Fitzgerald's new book, Diet Cults, while sitting in Barnes and Noble yesterday. I liked it a lot because it squares with what I already believe :-). You will not like this book if you are the type of person who believes your way is THE WAY, whether we're talking about diet, an exercise program, or religion. He equates the fervor with which people embrace the paleo diet and CrossFit with the same mentality that leads some people into fanatical devotion to religious cults.

You can test this out by going to an online forum and posting a negative comment about CrossFit.

By the way, what ever happened to P90X? 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
66.500.000.001.5068.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
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